In the same way as other forms of meditation, a body scan can be used to practice attention. A bodyscan changes between a wide and narrow focus of attention; from focusing on your little toe to the whole body.You can start the exercise by lying on the floor, or bed.

Start by focusing your attention on top of your head and then moving down the body, or the other way around. It’s good idea to start with a guided practice like this one to get a sense of how to move your attention up or down the body.

Music: “Organic Meditations Three” Kevin MacLeod (
Licensed under Creative Commons: By Attribution 3.0 License

Producing our meditations costs time and money.
We want to offer our meditations for free for as long as possible and will be very grateful for a donation. The money goes to Transformational Guide Seb (

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